A Typical Session
23 Min
Warm-up
4m
Main Set
14m
Finisher
5m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Excellent tricep builder that also targets the inner chest area effectively.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Form a diamond shape with your hands under the chest.
- 2.Keep elbows close as you lower down slowly.
- 3.Push up by extending arms completely.
Pro Tips
- •Keep spine straight.
- •Focus on slow negatives for more tricep engagement.
Equipment
None
Safety
Avoid if you have wrist pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.